Dust off your bikini and fire up the backyard grill – summer’s almost here! TV personality Dr. Oz has a few tips for staying healthy and fit as the weather heats up. Think it’s too late to start dropping pounds and eating healthily? Think again.

Summer is the perfect season to kick-start you new healthy regimen, says Oz. “Being able to see your body [in a swimsuit] helps to ignite fitness goals.”

Get fit!The key to shedding excess pounds – and keeping them off! – is to build lean muscle mass, says Oz. You can build lean muscle by performing any exercise that requires you to lift your own body weight, such as pull-ups, push-ups, sit-ups, even yoga. And if weight lifting is part of your routine, steer clear of heavy weights.

“So many people injure themselves lifting heavy weights,” he says.

Instead, opt for lighter weights with higher repetition.

Soak up the sun - safely.Another benefit of summer: Basking in the sun’s ultraviolet B (UVB rays), which causes your body to make vitamin D. Try to soak up the sun’s rays for 10-15 twice a week; it’ll give you an easy few thousand units (IUD) of vitamin D, he says.

If you live in a not-very-sunny region of the country, take heart: You can pop a vitamin D supplement to reap the same benefits.

Wearing sun protection is crucial. “You should always protect your face and hands,” Oz says. The other important areas are the back, legs and chest. Oz recommends slathering on sunscreen with at least 30 SPF (sun protection factor).

Eat fresh foods.Oz also recommends stocking up on summer’s bounty of fresh fruits and veggies is also good for your health. But count nutrients – not calories. “Your body registers nutrients,” so make sure you’re nourishing your body properly, he says.

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